How to Pan Grill the BEST Fish of your LIFE

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a high smoke point and is healthier.

whole fish

🥗Healthier: fish fillets

💰Cheaper: frozen fish

Fish fillets are easier to cook and often more affordable.

Heat a non-stick grilling pan over medium to medium-high heat (about 7 on a scale of 0 to 10).

Pat the fish pieces (salmon, tuna, cod) dry with paper towels to remove excess water.

Brush each piece of fish with garlic infused olive oil on both sides.

Season the fish with sea salt and freshly cracked black pepper on both sides.

Cook the tuna fillets for 1.5 minutes on each side (total 3 minutes).

Remove the tuna from the pan and transfer to a wire rack.

Cook the cod fillets for 3 minutes on each side (total 6 minutes).

Remove the cod from the pan and transfer to a wire rack.

Cook the salmon fillets for 3 minutes on each side (total 6 minutes).

Remove the salmon from the pan and transfer to a wire rack.

In a mortar, combine 2 cloves of chopped garlic, a pinch of sea salt, and 2 tablespoons of finely chopped parsley.

Pound the ingredients into a paste, then add 30 milliliters of extra virgin olive oil and a kiss of fresh lemon juice, mixing well.

Drizzle the garlic and parsley sauce over the grilled fish before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens